Feel safer and make faster progress with EMDR Walking into your first EMDR session can feel hopeful and nerve‑racking. Preparing ahead reduces anxiety, increases your sense of safety, and helps therapy move more efficiently. According to Cleveland Clinic , EMDR is a structured psychotherapy developed in 1987 to help people process traumatic memories. A clear, high‑level look at how EMDR helps reprocess memories that feel stuck. Practical pre‑session steps you can take so you feel calmer and more prepared. Stabilization skills to practice for managing distress during and after sessions. Safety and special‑population notes for veterans, teens, and people with complex trauma. If you live in Ankeny or Des Moines, we'll also note what to expect from our EMDR‑certified therapists and local services. For a deeper look at session flow, see what to expect in your first EMDR session . What a typical EMDR session and course look like Curious what actually happens in an EMDR session and across a course of care? Knowing the flow ahead of time helps you feel safer and more prepared. EMDR follows a standardized eight‑phase protocol that moves you from history and stabilization to reprocessing and follow‑up. This stepwise structure keeps each session focused and safe. The American Psychological Association explains the eight phases Most sessions last about 60 to 90 minutes, which gives time for reprocessing and a careful closure. A typical course varies by need, but many clients complete meaningful reprocessing in about six to twelve sessions. Bilateral stimulation: what you'll do and common options During reprocessing, you'll hold a target memory in mind while receiving bilateral stimulation, or BLS. BLS helps the brain work through the memory while you notice what comes up. Guided side‑to‑side eye movements are the most common form and feel like following the therapist's hand or a light. Alternating taps or small handheld devices provide gentle tactile stimulation to the hands or wrists. Alternating tones through headphones let you listen to sounds that switch ear to ear. Self‑soothing options like the Butterfly Hug let you control the rhythm and stay grounded. Your therapist chooses and adjusts the BLS method to match your comfort and needs. They also pace the work and break memories into smaller parts when needed, so you never feel flooded. EMDR appears to help the brain reprocess memories in a way similar to what happens during REM sleep. That reprocessing lowers a memory's emotional charge and lets you adopt a more helpful belief about yourself. After sessions you may feel tired, emotional, or notice dreams or shifts in mood for a day or two. Those short‑term reactions are common and usually pass with self‑care and the grounding tools your therapist teaches. For a clear walkthrough of what to expect in your first EMDR session, see our guide at How EMDR therapy helps you heal and what to expect in your first session . Practical steps to get ready for EMDR sessions and practice between visits Feeling nervous about your first EMDR session is normal. A few practical steps before and between appointments will help you feel safer and get more from therapy. Expect a thorough intake that checks current safety and stability, reviews your trauma history, covers informed consent, screens for other diagnoses, and reviews medications. Experts at Cleveland Clinic explain that this intake lets your therapist tailor pacing and decide when reprocessing is safe. For session logistics, aim for good sleep the night before, drink water, and eat a light meal so you have steady energy. Plan downtime after a session and give yourself extra travel time if you come in person. If you’ll meet remotely, set up a private, comfortable space and test your tech ahead of time. Use a camera-equipped computer or tablet, headphones, and a stable internet connection, and agree with your therapist on a contingency plan for disconnections. For more telehealth tips, see our guide on preparing for online counseling. Telehealth counseling in Iowa: what to expect and how to prepare Stabilization skills to learn and practice Before reprocessing begins, your clinician will teach resourcing and grounding skills so you stay regulated during and after sessions. Common, effective options include the following. Use a "safe place" visualization to create a calm mental refuge you can visit when you feel overwhelmed. Try the container exercise to mentally set aside intense memories until you are ready to address them. Practice the Butterfly Hug by crossing your arms and alternating taps on your shoulders for calming bilateral stimulation. Do deep belly breaths or a brief body scan to slow your heart rate and bring attention back to the present. Use the 5-4-3-2-1 sensory grounding method to anchor yourself in the here and now during distress. Practice these tools briefly every day so they become automatic when you need them during a session. Keep a small kit by your
